ROW CHALLENGE AND 9A THANKSGIVING CLASS ADDED
UPDATED HOLIDAY SCHEDULE!
ADDING A 9A CLASS THANKSGIVING DAY!
We’ve heard from a lot of you that you plan on coming on Thanksgiving Day, so to manage class size we will offer a 10am AND a 9am class! Come on in and get a good sweat before you sit down to that Thanksgiving dinner!
100K ROW CHALLENGE IS BACK!
Yes, it’s BAAAACK! This challenge was so much fun last year we decided to do it again. It even inspired a few of our athletes to row 1,000,000 in a year! Here’s how it works:
You have the day AFTER Thanksgiving until December 31st to accumulate 100,000 M on the Erg (rower).
What do I need to do to sign up? Not a thing! Just slap your name on the front Whiteboard under 100,000 meter challenge and you are in! You can do the math on your own, but it is a healthy amount of meters per day (average of 2,700 per day). You can chip in any increments you’d like. Any rowing we do in WODs or warm ups counts to your total. Your only requirement is to update your total meters on the whiteboard as you make progress. If there is rowing in a class and you have come to get some meters in… sorry but the class takes precedence. Of course if there’s a rower open, you are welcome to hop on!
Why are doing this? Because strength doesn’t come from what you can do. Strength comes from overcoming the things you thought you couldn’t. And a little extra work over the holiday does a body good.
NEW STRENGTH CYCLE
PUSH JERK/PUSH PRESS
What a day! We loved seeing all of you drill good technique and put up some solid starting numbers. Over the next weeks we’ll continue to work on great positioning, build strength and see gains you didn’t think possible. Just a little more motivation to keep coming to the gym during the holiday season!
THANKSGIVING FULL SCHEDULE
- WEDNESDAY: Regular schedule but NO 7:30PM class. Sitter coverage 5:30p per usual.
- THURSDAY (THANKSGIVING DAY): 9am and 10am. No sitter coverage.
- FRIDAY: Noon, 4:30p and 5:30p. Sitter coverage 5:30p per usual.
- SATURDAY: Regular schedule. Sitter coverage 9a per usual.
- SUNDAY: Regular Open Gym 9a-Noon
WOD
100 Wall Ball
___ Double Under
25 KB Swings
Rest 1 minute
100 Barbell Back Squat
___ Double Under
25 KB Swings
Rest 1 minute
100 Air Squat
___ Double Under
25 KB Swings
Fitness: 200 Singles
Performance: 75 Doubles
Open: 100 Doubles
Coach’s Tip: Today is a longer one… filled with a LOT of squats! We are looking for perfect technique with every rep, so be sure to focus on a solid warm up and don’t just cruise through the mobility work — do it with intention! If these squats are done correctly, you should be sore tomorrow, not hurt or injured. BUT PLEASE SCALE THE REPS if you are newer or haven’t done this kind of volume before!
Beast.
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